Champ Up Chat

Ever walked into something thinking you had it all figured out… only to get smacked in the face—literally or metaphorically? In this episode, we're talking about that awkward training partner we all have: uncertainty. Whether it's your job, your relationships, your health, or stepping into the ring for a fight, uncertainty is part of the game—and how you respond to it is what defines your growth. We break down one of the most pivotal fights of my career, where a single overhand right flipped everything. We unpack the difference between leaning into your fundamentals vs. getting desperate, and how those moments in the ring mirror the everyday battles of life. We also share some real-life tools we're using right now to stay grounded to build true championship level resilience. If you've been feeling like life has you wobbled lately, this one's for you.

We've all been there—pushing hard, staying locked in, and then… hitting a wall.  So how do you build real discipline without running yourself into the ground? In this episode, we're breaking down five ways to strengthen your discipline muscle—without burnout. But first—we're sharing a big update about our 5-Day Resilience Challenge and how YOU can now go through it at your own pace!  Also, Chris has a game-changing hack that's completely transformed his focus and cut out distractions. If you struggle with doom scrolling, staying on task, or getting pulled in a million directions, you need to hear this one. What You'll Walk Away With:  -The tiny micro wins that will keep you locked in when motivation fades - How to avoid burnout by cycling through seasons of intensity  -A simple trick to lock in discipline (even when you don't feel like it)  -Why missing a day doesn't mean failure—and how to recover FAST  -The key to staying sharp when life gets too comfortable We're sharing real stories, practical takeaways, and battle-tested strategies that have helped us (and our clients) stay disciplined and make progress—even when life gets messy.  Want to level up your resilience and discipline? Start with our 5-Day Resilience Challenge!  www.chrisromulo.com/5day Stay locked in and keep building—Champ Up! 

Let's start the New Year strong! Listen in as Sarah and I talk about what most people get wrong about being a champion.  We dive into resilience—the backbone of navigating life's set-backs and knockdowns. Also, in this episode, we're keeping it real about the highs and lows of 2024, from facing health scares to making big professional moves. We'll break down resilience and how it isn't just about bouncing back—it's about bouncing forward. After listening you'll walk away with the three pillars that keep us, and will keep you, grounded and growing. We share stories, practical takeaways, and a sneak peek at our 5-Day Resilience Challenge kicking off this month. www.chrisromulo.com/5day Stay ready and level up your mental, emotional, and physical game, let's make 2025 a year to Champ Up!

Yo, Adrian!! We're diving headfirst into the illusion of perfection and why it's time to stop waiting for the “right moment.” In this episode, we reflect on lessons learned from The Rocky Run half-marathon (and conquering the infamous Drago Hill), launching our first Muay Thai gym under less-than-ideal circumstances, and embarking on a game-changing digital detox.   We'll explore the power of small, consistent steps—whether you're tackling a new fitness goal, taking on a professional leap, or just trying to stay present in a world full of distractions. From stress inoculation to creating boundaries with technology, this episode is packed with practical takeaways to help you act now and start building resilience today.   Plus, we'll give you a sneak peek into the Resilience Report and how you can join the movement to stay focused, driven, and aligned in your daily life.   Sign up for the Resilience Report below and Champ Up! www.chrisromulo.com/report   Please donate to our mission. We have partnered with The Longest Day to raise funds and awareness for the care, support and research efforts of the Alzheimer's Association.  Donate here... https://act.alz.org/site/TR?fr_id=18274&pg=personal&px=23982375    

After a long hiatus since July 2023, we're back in action! In this episode, we dive into what kept us away, from burnout to a whirlwind of travel and speaking engagements. We also open up about Chris's major health challenge this past summer—a blood clot scare that led to significant lifestyle changes. Today, we're focusing on resilience: how small, consistent habits can help us bounce back from life's toughest moments. Expect candid discussions on managing stress, using self-talk, and building resilience through intentional daily actions. Plus, we'll share insights from our new Resilience Report, packed with practical tools for navigating tough times. Whether it's finding strength in breathwork, redefining goals, or challenging comfort zones, this episode is all about equipping you to keep moving forward, no matter the setbacks.   Download the report below and Champ Up! www.chrisromulo.com/report

“It is such an odd thing to see your father and a stranger wrapped up into one person.” -unknown In this week's episode of Champ Up Chat, we delve into the complex topic of father trauma. Chris shares his personal experience growing up with a physically present but emotionally absent father. Throughout the conversation, he discusses how his father's behavior affected him and his transformative journey to break the cycle, ultimately becoming a present and involved father myself. Therapy and self-reflection played pivotal roles in his healing process, especially when it came to forgiveness. Being vulnerable and seeking help along the healing path is crucial. Father trauma comes in many forms and can leave long-lasting effects on individuals, including self-doubt, fear, and low self-esteem. We shed light on the startling rate of children living in single-parent households in the US and delve into global statistics on father absenteeism. Drawing from Chris's own journey, he emphasizes the importance of acknowledging and understanding the impact of past trauma, highlighting the need for open conversations on this often-overlooked topic. Chris and Sarah also explore the connection between trauma and addiction, particularly within high-impact sports like fighting. Chris shares his personal story of how he immersed myself in the world of fighting, initially using it as a means to further suppress his pain. Fighting changed his life for the better; however, he had to confront those suppressed feelings when he retired, ultimately discovering the significance of not allowing trauma to define one's identity. Additionally, Chris and Sarah discuss the current role many of us face in helping our aging parents, a responsibility that can bring up unresolved emotions from our past. So, join us in this episode of Champ Up Chat as we delve into the depths of father trauma, exploring its impact and embarking on a journey of healing and understanding. Get ready for an honest and insightful conversation that sheds light on this important issue. If you grew up in a alcoholic or dyfunctional family and and you've been looking to find a way out of the dark: https://adultchildren.org/ Send in any questions that you might have for our next Q&A episode!! Hit us up at: @alignwithsarah @chris.romulo.crom  or email: chris@chrisromulo.com Thanks for listening...Champ Up

Welcome to another exciting episode of Champ Up Chat! In today's installment, we delve into an unexpected aspect of Muay Thai as we explore Chris's greatest frustrations as a competitor, referee, and coach. Brace yourself, because it might not be what you're anticipating! Prepare for some cringe-worthy moments as we, as fitness pros and entrepreneurs, open up about our most embarrassing blunders. It takes courage to acknowledge our mistakes, but hey…it's a crucial part of our personal AND professional growth journey. Weight management and the practice of weight cutting for the ring are on the menu today. We shed light on the lesser-known reality that being an athlete doesn't always result in a healthy relationship with food. We also dive deep into the questions you've submitted, providing us with some thought-provoking discussions and uncovering hidden gems of goodness..Keep em coming, folks! Don't forget to subscribe and share this podcast with your friends and family who crave authentic conversations about mindset, personal growth, wellness, and, of course, the inevitable failures we encounter along the way. Because that's what the Champ Up way is all about! Send us any of your burning questions to: @chris.romulo.crom or @alignwithsarah

Episode 54 Sarah and I are back on today with our new Champ Up Chat Q&A session. We took a few questions from you guys and gave our best thoughts and insights on how to address whatever challenges that you might be facing.  We dive into putting our peers on pedestals, pre-fight tactics, confidence through competence, and listening to our bodies especially when it comes to nutrition and sleep. We are decdicated to sharing our fight tips, mindset strategies and health and wellness tactics that will keep you on your champion lifestyle mission.  Send us your burning Q's for our next Q&A sesh: https://www.instagram.com/alignwithsarah/ https://www.instagram.com/chris.romulo.crom/ Download Sarah's FREE playbook and get ready to create more energy and better health with less overwhelm and confusion: https://www.sarahromulo.com/playbook    

Episode 53 Today, our guest is Eddie "Silky Smooth" Abasolo, a passionate fighter who has been through it all and truly emodoies the Fall 7 times, Stand up 8 philosophy. Eddie shares his unique perspective on what it takes to succeed in the fight game, covering everything from perseverance to sacrifice.  Amateur record: 12-1 IKF World Championship IKF West Coast Classic IKF US Champion CA Champion IKF West Coast Champion WCK/IAMTF Champion   PROFESSIONAL RECORD: 14-4 WBC Intercontinental Champion MTG Champion Triumphant World Champion WMC Champion WBC Nai Khanom Tom   Throughout this episode, we dive into Eddie's life and hear about his experiences with fighting, his quest for success, and his mindset as a fighter. We talk about his first time stepping over the top ropes and being abandoned by his team. Eddie persevered through it all and learned lessons that helped him grow as a fighter, a person and a family man. He also emphasizes the importance of having a strong support system, in order to achieve success in the fight game and beyond. Eddie's story is a testament to the power of hard work, determination, and heart. By sharing his experiences on Champ Up Chat, our goal is to inspire you and others who are on their own journey to success, while exhibiting the grit and perseverance that true champions possess. Tune in to hear more about Eddie's incredible journey and what it takes to become a champion in the world of Muay Thai and life, on Champ Up Chat with Eddie "Silky Smooth" Abasolo. Give him a follow @eddie_abasolo_show We will be starting a Q&A episode, so please send us any questioms to: @chris.romulo.crom or @alignwithsarah We will answer and share any questions anonomusly or not, let us know what you prefer. Living as a champion isn't for the chosen few. Living as a champion is for the few that choose. Champ Up

Ep 52- How To Smile No Matter What Sarah took the day off so that I could chat with an individual who is the epitome of what it means to live as a champion, John Esposito Jr.   On December 20th, 2021, John met his fate in an accident at work that changed his life forever.   So on today's episode of Champ Up Chat, John shares his near-death experience and how he navigates everyday to keep taking steps toward recovery.   We talk about the importance of finding positives and moving forward, no matter how many times life tries to knock us out.    Stay tuned as John shares his advice for his high school self with the current experiences and knowledge he has on what it takes to live each day as a champion.    Please share this episode to anyone that might need some powerful word to keep moving forward in their life and to reach out to John to send some love:   @jespo625

We took almost a year off and completely missed sitting in the dungeon and sharing the Champ Up word!   We share what it's like to shadowbox on the altar, breakdance with a bunch of 5th graders, and eat like ya mean it, amongst lots of other cool stuff.    Listen in and hit us up to let us know who you want to see us interivew in this upcoming season of Champ Up Chat at:   @alignwithsarah @chris.romulo.crom

Welcome to Episode 50 of Champ Up Chat! Being a champion isn't for the chosen few. Being a champion is for the few that choose. In this episode, Sarah and I talked about how self-talk has created your reality and guides your subconscious. Then we turn self-talk into actions, whether it is anabolic or catabolic. We all hold ourselves back because of our fear, anxiety and undesirable thoughts of; "what might go wrong?", you want you to rephrase your thoughts into; "what might be the best thing that could happen?" Establish your self-talk by setting up boundaries and creating a daily routine of flippin' the script. One way to start is by writing down your affirmations. This technique will help you improve the way you think about yourself and you will notice how it changes your energy to Champ Up! On December 20th, 2021, John Esposito was working on a highway construction crew. While standing in front of a trailer, a car careened into the work area. It slammed into John and pinned him against the trailer, instantly and irrevocably changing his life. Lucky to survive it, John underwent multiple surgeries and had both legs amputated above the knees.   Not one to be deterred, John returned to the gym six months later and has continued to be a source of inspiration to everyone he meets.   At first, he used his wheelchair to throw hands with us all. Not content with rest or self-pity, his fighting spirit remains unbroken.   John has recently been fitted for prosthetics with the goal of one day walking again. That day is September 24th, 2022. Nine months since the accident.   John is training for our fundraising event on September 24th where he will join us at Echo Lake Park in Mountainside, NJ; 9:00 am. Our group will be hiking 3.5 miles, training together and then grilling up with great food & great people.   100% of proceeds will go directly to John, and if you do wish to make a tax deductible donation, a receipt from our 501c3 organization will be provided to you.   Contributions will go towards his recovery costs in the coming months & years. If you or a business you know would like to become an individual or corporate sponsor, please contact me directly.   John is the guy who people love talking to. His natural warm, and welcoming presence extends to every newcomer in the gym. His laid-back, pleasant nature was only put on hold during his ferocious ring performances. His goal is to pay it forward and contribute to the next generation, which has been our organization's goal since day one.   Fighting is the loneliest sport in the world, but we're letting our brother know that he isn't alone on his journey. We're all in his corner. Contact Liam@MuayThaiProject.org for more info or feel free to donate to… https://gofund.me/78f2e483 Champ Up Chris and Sarah  

"A dream is your creative vision for your life in the future. A goal is what specifically you intend to make happen. Dreams and goals should be just out of your present reach but not out of sight. Dreams and goals are coming attractions in your life." -Joseph Campbell Last episode we talked about vision boarding, where you could put pictures of your dreams and goals on your wall, phone or desktop and how this exercise could change the game on manifesting your destiny, vision or quality of life. In today's episode Sarah and I continue to discuss more about vision and how it not just about looking at those pics on a daily basis. We talk about it takes actually getting up out of your seat and setting your goals in motion with action. Once we have set up our vision, solidifies our purpose, and established the WHY that's when the "action" board starts to kick in. The action board is based on seeing your destination and taking the steps to get there. You don't always have to know "how" you will get there before you start, but start with one small step and you will create the "how" along the way. Listen in and... Champ Up Chris and Sarah PS We challenge you to post your "action" board pic on social media and tag @chris.romulo.com you'll automatically be entered into a raffle to win a FREE 1:1 Vision Building Session with either one of us to put massive action into your life.

We're back! Today's episode was a bit choppy in the beginning for about 40 sec but all smooth sailing after that as we chat about vision boarding.  It is a technique we used to build the life that we wanted for almost a decade. But after a few days of dealing with some health issues it gave me some time to open my eyes to "vision work". This vital technique can improve all your QoL arenas; family, health, career, etc. Hold the vision. Trust the process. Champ Up

Today on the Champ Up Chat, Sarah and I, discuss one of the most vital components to deep health, fitness and overall quality of life. Sleep. Yes, it's important for proper rest and recovery from a long stressful day, but we sometimes take it for granted or we struggle with it in general. There are so many more reasons why experiencing first-rate sleep can improve every human function, from kicking and punching on a daily basis, making quick decisions in a high pressure career or shuttling 3 kids around town. Listen in and... Champ Up Chris and Sarah  

In today's episode, Sarah and I talk about a concept we all are familiar with, but tend to forget about, especially when it comes to creating "positive" change in our world. We tend to think of karma in terms of when "bad" things happen. But karma doesn't exist just in a form of punishment. It works for building dreams, ambitions and quality of life. "You reap what you sow" Karma is a function of cause and effect.  Whatever energy/vibe you put out into the universe, comes back.  It's not a philosophy, it's a law of nature.  Karma plays a huge role in your health and well-being. You get what you put out there.  Go to https://www.crompc.com/gng-calendar to book a FREE nutrition consult with Sarah. Thanks for listening! Champ Up

Fate is what life brings to you. Destiny is what you bring to life.-Will Craig Common belief is that fate and destiny are one in the same because most people aren't into semantics. You don't have to be obsessed with word definitions to know that there is a difference.  Today, Sarah and I chat about the difference that can make a huge perspective shift for you in your life as you go about your own day to day, aka journey.  Looking back on the many times that life has knocked me down, I share how fate and destiny were at play in the crucial inciting incident that has led me down the path of Muay Thai and the Champions Uprising quest. Fate are the cards you are dealt, and destiny, how you play them. Champ Up Chris and Sarah

We're back! Took a week off to re-group but we are glad to be back on track. In today's episode we chat about 2 ways that we can all bring some primal well-being into our lives. Grounding and forest bathing. Being born and raised in Queens, NY, getting out into nature wasn't something I grew up with. After meeting Sarah and moving to Rockaway Beach, she opened me up to reconnecting with Mother Earth by bringing us to the life source itstelf, the ocean. I'm forever grateful to Sarah for this chapter of our lives. Walking barefoot on the sand and absorbing the ocean's energy was vital to our lifestyle. Now that we've changed our environment, we've taken time to change our outlook. Living in the country, we are exploring new ways to reconnect with nature. Getting primal, not just with the way we've been eating but with our surroundings.  Listen in on today's episode if you feel like your connection to technology has caused any kind of stress, anxiety and literal pain. Grounding and forest bathing is not "tree hugging", it's about getting back to what we've done for thousands of years through our evolution as beings that feed of the Earth's energy. Here are some resources on grounding and forest bathing to broaden your awareness. Thanks for listening! Champ Up Chris and Sarah

This week on the Champ Up Chat, I had the privilege of talking to retired Muay Thai Champion, well-respected Muay Thai commentator, and Founder of The Muay Thai Project.  We talk about his journey of becoming a champion, handling a career ending injury and how all that was sparked by an unconventional but vital call to adventure. Listen to his story of why he started The Muay Thai Project and how it has been a game changer for the at-risk youth who have been guided by their mission. We also talk about the importance of how Muay Thai will not only build champions in the ring but champions of life. The Muay Thai Project is a 501c3 Charity on a mission to change the lives of youth through Muay Thai Training Click here to donate to the cause. Follow Liam on IG for his next commentary gig or stay up-to-date on the The Muay Thai Project on IG   Champ Up Chris and Sarah

"If you don't stand for something you will fall for anything."- Malcom X This week, Sarah and I discuss the importance of having core values. This concept seems pretty well-known in the workplace but having personal core values are just as important. I was having a conversation with a coach friend of mine who helped me become aware that I have not established a set of personal core values. The realization I had was that most of the decisions I hesitate to make are based off of the lack of my own personal values.  During our gym days, we empahasized the Bushido code with our young students to provide them with a set of basic ethics to approach life. Codes that I've embraced as a martial artist for years to the best of my ability. But what tends to happen is that we get lost in the storm of life. Your codes, values or beliefs become blurry or misaligned. So it was crucial to takes some time to write down and reconnect with some important values to strengthen the mind and spirit for the fight.  It is our sincere intention that we've brought awareness to this champion level exercise.  We challenge you to take a moment to reconnect or establish your own code of ethics, so that they can become a beacon light for the next storm that will arise.  Champ Up Chris and Sarah  

Experiencing love, or having love for someone or something, leads us to believe that the experience will be perpetually, as Rocky put it, "all sunshine and rainbows". When we don't acknowledge the duality of love, we tend to be crushed when plans don't work out, when people exit our lives and when dreams get put on hold. "Pain in life is inevitable but suffering is not. Pain is what the world does to you, suffering is what you do to yourself [by the way you think about the 'pain' you receive]. Pain is certain, suffering is optional." -Buddha So when it comes to your own health and well-being, you are doing it because you love improving the quality of your life. With that said, you are expressing what is known as self-love. Taking care of “you” so that you can take care of loved ones. On this journey, you will face set-backs, obstacles and re-routing. It will be painful at times. You will feel like quitting.  We'll leave you with this thought inspired by Buddhists philosophy: Love is an ocean, it can be still like a lake or it can destroy everything it touches. Love is like a fight, you can walk away unscathed and fresh or hobble away battered and bruised. Love is dichotomy of joy and pain. But remember...pain is inevitable, suffering is optional. Champ Up        

“You are more than you think you are. There are dimensions of your being and a potential for realization and consciousness that are not included in your concept of yourself. Your life is much deeper and broader than you conceive it to be here. What you are living is but a fractional inkling of what is really within you, what gives you life breadth. And depth.” -Joseph Campbell We are back!  Took a week off since we were in PR, on a mission for some R&R, but also a mission of sharing Muay Thai with our peeps on  “Isla De Encanto”. Being there not only gave us time to reconnect with friends and folks that love Muay Thai, it also blessed us with time to reconnect with ourselves, reminding us of why we started the Champ Up Chat in the first place.  Listen in as we talk about the internal conflicts that we all face on a daily basis. We are all champions in this journey called life, but we sometimes let theses struggle cover up our true essence. We let the “7 Dictators” rule our lives. When it comes to getting unstuck and back in the fight, it's not just about “sucking it up” or accepting the cards we are dealt, then settling for less and lowering your standards. It's about agreeing to find another way, focusing on the tools to guide you through the battle. Then after finding the another way, being aware that down the road, you will do it all over again. That is the cycle of Champions Uprising.  Don't just accept or acknowledge your disappointments and hardships, agree to find a way to grow through what you go through. Champ Up!! Chris and Sarah

We've been conditioned, from a early age, to do things on a "have to" basis. "You have to make you bed or else..." "You have to do your homework or else..." "You have to eat your veggies or else..." We've heard it thousands of times. Now  as adults, whether it's going to the gym or taking out the trash, we do things because we tell ourselves that we "have to", or else... It's become so ingrained, we are not even aware that it is how we talk to ourselves and others around us. It's in our nature to push back when we feel coerced. Even when it's self inflicted. "I have to get back in shape!"  "I have to start eating better." I have to go to the doctor." The reality is, we don't have to do anything. As humans, we are blessed with the freedom of choice, at all times and with all situations. The beauty is that there is another way. Shift your self-talk. Instead of saying, "I have to..." or "I need to...", reframe and  say "I want to..." or "I get to...". This shift will alleviate the resistance that holds us back from being proactive with any goal in our life, especially our health and well-being.  So the next time you feel like you are forcing yourself to do a task or chore, ask yourself a couple questions... "Which consequence am I willing to face depending on the choice I make?"  "Do I really have to or is this something I want to do?" Thanks for listening!  Champ Up    

Today Sarah and chat about how as human beings, it's easier to focus on the "things" outside of us to define our success or blame when things don't go our way. Aka the HOW and WHAT of the matter. "What is the best diet for my training goals?" "How long does it take to see results?" "How often should I train a week? "What is the best technique for...?" These are very common questions that people ask when it comes to health, well-being, quality of life and martial arts. While these are absolutely valid questions, there is a more important question to ask before you concerning yourself with the "stuff" you need to do. Ask yourself, "WHO do I want to be in order to reach my goals?" The "WHO" involves embracing character traits. These traits will determine "WHO" you are. Embodying traits like: DISCIPLINE PASSION HUMILITY CONFIDENCE PATIENCE VERSATILITY GROWTH MINDED GOAL ORIENTED No matter whether you are on a fitness journey or martial arts path, decide "who" you are going to show up as on a daily basis to attain the "how" and the "what". Thanks for tuning in and supporting! Chris and Sarah www.crompc.com

"Trust that the universe is unfolding as it should."-Max Ehrmann Today Sarah and I chat about how labeling situtations in our lives can keep us from truly appreciating the moment. Life is never just a clear distinction of good vs bad and when we can be aware of that we can acknowledge and accept each and every moment as part of the journey.  I came across the story of the Chinese farmer again recently to remind me of the how the grand overall design of life is what truly matters. All the, seemingly, isolated events are part of our individual paths and what could seem "bad" always has a seed of "good" and vice versa.  A farmer and his son had a beloved horse who helped the family earn a living. One day, the horse ran away and their neighbours exclaimed, “Your horse ran away, what bad news!” The farmer replied, “Maybe so, maybe not.” A few days later, the horse returned home, leading a few wild horses back to the farm as well. The neighbours shouted out, “Your horse has returned, and brought several horses home with him. What good news!” The farmer replied, “Maybe so, maybe not.”... Listen in for the rest of the story.    

"The meaning of life is to find your gift. The purpose of life is to give it away." - Pablo Picasso Finding your purpose is so elusive that you could spend your entire life looking for it. But on the flip side you never find what you are NOT looking for.  Some people live with the attitude, "I'm just waiting to die." To hear that from someone who is battling a life threatening condition that has ravaged their mind, body and spirit is understandable. But to hear that from someone who is fully capable of making a decision to change their world is completely incomprehensible to me. Yes, we all have our own interpretation of what life has done to us but when you haven't even made an attempt to leave this world a little bit better that when you came in, you live WITHOUT purpose. If connecting with a passion in your life has eluded you for any amount of time, here are few questions that will help you reconnect or live on purpose. (only if you choose to answer them from your heart. What makes you tear up (in a good way)? Something you eat, sleep, dream and talk about. What makes you angry and annoyed?    Anger is passion going in the other direction. What are you better at than anyone else you know?                                                          You probably lose track of time when doing it. What is it that people know they can count on you for?                                                      Ask someone close to you because they know. Who or what would you die for?          Knowing what you would die for also gifts you the wisdom of knowing what to live for. How do you want to be remembered? This is what people are going to say about you after you lived it all out. What gift will you share with the world?  Service. Thanks for tuning in... #champup #allittakesisheart #f7s8 #graceandgrit  

Exercise is King. Nutrition is Queen. Put them together and you've got a kingdom- Jack Lalane (The Godfather of fitness) Sarah has dealt with inflammation and gut health issues for most of here life and only recently has she decided to take a stance and change her world.  Today we talk about how she has inspired me to walk side by side with her to evolve on my path of health, wellness and quality of life.  Inflammation was only a term that I associated with being injured (too many times in my life), swollen eyes, cauliflower ears, and busted shins. And the way to treat it was with an ice pack. But learning that inflammation is an issue than runs much deeper and can lead to so much more, it made so much sense to address it wholeheartedly.  We love working out and exercising out our stresses and anxieties just like you. But proper nourishment has been a gray area for the both of us. With an open mind and heart, this journey of eating differently has benefited us in so many ways.  How is the way that you eat/nourish building  or breaking down your own health, well-being and longevity? Click here  to enroll for the upcoming 2 Day G&G Anti-inflammatory Workshop on March 30 & 31 at 7pm EST! #champup #allittakesisheart #F7S8

This week we explore the idea of discipline and how it applies to our journey of health, well-being and other aspects of our lives.  While discipline is thought of as the most vital component to achieving anything in life, discipline thrives when it's backed by a few other essential components.  Listen in and open your awareness or even question the concepts that we chat about. Either way, to move forward in life is always about the decisions you make to Champ Up...or not.  Enjoy the episode!! Chris & Sarah Champ Up  #allittakesisheart #F7S8 #graceandgrit  

Any and every great physical endeavour started out just like a plant in a garden. A seed planted in the ground, cultivated and nourished daily until maturity. Wherever we are in regards to our physical health is a result of our choices, decisions and beliefs. I'm not just talking about what the scale says or what you see in the mirror. I'm talking about our capabilities and usefulness as human beings. In this last episode in our QoL series, Sarah and I chat about the arena that is most tangible to living a sustained quality of life. But to do that, it requires a deep dive into our thoughts. Most commonly, when we talk about our physical arena, we look at how we eat, sleep and move. While those are absolutely crucial when it comes to developing our physical fortitude, because they can be tracked and quantified. What ultimately dictates how we function on a daily basis is the seed that we plant, nourish and cultivate...our thoughts. The body is the vehicle and the mind is the driver. How long are you going to wait before you choose, decide and believe in the best for yourself? Enjoy the episode!! Chris & Sarah Champ Up  #allittakesisheart #F7S8 #graceandgrit    

“We humans are social beings. We come into the world as the result of others' actions. We survive here in dependence on others. Whether we like it or not, there is hardly a moment of our lives when we do not benefit from others' activities. For this reason it is hardly surprising that most of our happiness arises in the context of our relationships with others.” -The Dalai Lama This week on the Champ Up Chat Sarah and I are following up with our Quality of Life series with a chat on the importance of improving your social arena.  The social arena relates back to Abraham Maslow's, Hierarchy of Needs, which states that…humans need social connection feelings of belongingness.  Belongingness, refers to a human emotional need for interpersonal relationships, affiliating, and being part of a group. This is one arena is where I am super aware and proactive in developing, especially over the past 2 years of evolving through the pandemic. Moving away from the city that I was born and raised, closing down our gym, and learning how to thrive in a new environment, has been a test of my social skills.  As with the theme of our last few episodes, awareness of this arena, how we can develop and improve, is a crucial component to an "anabolic" quality of life. Enjoy the episode!! Chris & Sarah Champ Up  #allittakesisheart #F7S8 #graceandgrit    

"The appearance of things changes according to the emotions; and thus we see magic and beauty in them, while the magic and beauty are really in ourselves." Khalil Gibran   If our mental arena involves how we think and process our thoughts, our emotional arena is where/how we express our wide array of feelings that we experience on a daily basis. And experiencing emotional wellness doesn't mean that you are always happy. It means that you choose to navigate through the emotions because you are better prepared to handle the stress, disappointment and hardships of life.   Sarah and I talk about the next area in our lives that has a direct influence on our quality of life, the emotional arena. This is a topic that a majority of people do their best to suppress. Facing certain kinds of emotions in our lives can feel undesirable because of the pain that we experience along with it. Being scared, sad, angry and stressed are all a part of this journey we call life. But just like a fight, you are not going to be able to avoid all the shots that come your way. What is important is acknowledging and understanding these emotions so that you are better equipped for the next time that they come around.    Listen in as we chat about some foundational thoughts and concepts that help us to move through the ebb and flow of the fight.   Chris & Sarah Champ Up    #allittakesisheart #F7S8 #graceandgrit   Got a few Champ Up tees left, hit us up: coach@crompc.com    

“Your worst enemy cannot harm you as much as your own unguarded thoughts.” -Buddha Today, Sarah and I chat about the 3rd crucial arena that can be enhanced to improve your QoL, the mental arena. The key concept we talk about is being aware of your intake. What you absorb is what you reflect to your own environment. Being mindful of the types of stimulus that your brain is exposed to is crucial, not only in your own mental strength, but also in how you approach tasks, activities and situations in regards to your well-being.  Sarah also explains how nutritional intake is absolutely vital in regards to how your mental capacity can be affected. The key here in this episode is not to tell you "what" to think but sharing with you the "how" to think when it comes to your journey of health and well-being.  So listen in, then ask yourself, "what are some ways that I can evolve in my mental arena?" Chris & Sarah Champ Up    #allittakesisheart #F7S8 #graceandgrit   Got a few Champ Up tees left, hit us up: coach@crompc.com  

"Building your spiritual fortitude involves committing to something that has existed before you and will exist after you." In this week's follow-up on quality of life, we dive into the spiritual arena and how crucial of a role it plays in our lives. No matter what you consider your higher power, it's what gives you the energy to persevere when times get rough. Enhancing your spiritual arena is not only synonymous with religion, it encompasses finding the core purpose of why you're on this planet. This is a concept that many don't take the time to sit down and state what that means for them, which leads to lack of drive, fulfillment and feelings of apathy. Sarah and I chat about the 2 ways that you can start moving in the direction of being a spiritual person. By finding that "bigger than you" ambition. Here are a few common ambitions of purpose that people commit to: -Family -Career -Health -Talents/abilities -Faith/religion -Service to others -Promoting equality These ambitions will guide you to answering that one question we pose in this episode. Champ Up    #allittakesisheart #F7S8   Got a few Champ Up tees left, hit us up: coach@crompc.com

This week Sarah and I discuss how in general, fighters are known to have massive amounts of grit to endure, not only what happens in the ring, in the cage or on the mats; but to endure the days, weeks, months and years of training to prepare for whats going to happen in the scrap. It is honorable and noble to exhibit grit through these challenges, but what most people aren't talking about is the "grace" that a fighter wants to possess as well. We are all "fighters" in this journey that we call life. It is a daily campaign to experience this journey in the most conscious way possible. Since Sarah and I have met we have done everything in our power to show our grit in the tough times. As we grow and evolve as parents and as a couple, it's becoming more and more apparent that showing grace is just as important as showing grit. It's like the yin/yang concept of masculine/feminine energy. There is no such thing as light without the dark. There are no peaks without valleys. Or as Bruce Lee once put it, “water can crash or it can flow, be water my friend.” One only exists because of the other.  It's not always about "toughing it out" on your health and wellness journey. But it also not about accepting what is and doing nothing about it. It is about acknowledging where you are and deciding that you want from yourself and being willing to take the next step.   Champ Up    #allittakesisheart #F7S8   Got a few Champ Up tees left, hit us up: coach@crompc.com

Einstein once said, “Everything Is Energy and That's All There Is To It.”    If you dive a little bit into the study of energy you will find that what Einstein has stated is undeniable. In today's chat, Sarah and I talk about the concept of energy, the levels of it and how it applies to us directly when it come to life and the pursuit of health and well-being.    These are concepts I've been exposed to through my own journey of self-development and since Sarah and I are implementing them into our lives and the way we coach our clients, we were excited to chat about it with the intention of opening it up to your own awareness.    Through my experience working towards my ICF certification with iPEC (Institute for Professional Excellence in Coaching) and the energy concepts, I've only scratched the surface on what is possible.    Check this out if you want to dive a little deeper into how you can further perceive “energy” to champion any endeavor that is at the top of your list. Whether it's to be a high level parent, partner, employee, employer or an all-around world class human being.   Here is a quick breakdown of the energy levels that we all experience:    -Level 1: Feeling lost. Stuck. Lack of choice. I can't. I have to. Fearful.    -Level 2: Anger. Combativeness. Resisting or fighting energy.    -Level 3: Rationalizing. Fine. Coping.    -Level 4: Care. Compassion. Service to others.    -Level 5: Reconciliation. Win-win. Solution-focused.    -Level 6: Intuition. Creative genius. Visionary.    -Level 7: Absolute Passion. Non-judgment. Oneness.   Remember, we experience all these levels within various scenarios in our lives. Attaching yourself to one specific level and saying "that's me" will keep you from moving forward.  "Each moment describes who you are and gives you the opportunity to decide if that's who you want to be." -B. Schneider   Champ Up    #allittakesisheart #F7S8   Got a few Champ Up tees left, hit us up: coach@crompc.com

In this week's episode we chat about the benefits of having, planning and implementing a wake up (morning) routine. Instead of jumping (or falling) out of bed half asleep and running face first into the hecticness of your day, developing a daily routine to "warm up" is absolutely vital.  Championing a life of health, fitness and well-being (aka physical culture) takes intentional habits and actions that will keep you on the mission. Not to say that life won't knock you off course, but having purposeful actions, 9 times out of 10, will put you back on the straight and narrow path towards the quality of life you seek.    Listen in and find out how you start building your own plan for winning the day.   Champ Up  #allittakesisheart #F7S8 Got a few Champ Up tees left, hit us up: coach@crompc.com Here is a great resource for more on "tapping":   https://www.marieforleo.com/2020/04/nick-ortner-tapping/   For meditation...the FitMind app is what I've been using:   https://apps.apple.com/us/app/fitmind-mind-training/id1474170096   **These are not sponsors, just choice resources that have benefited us**

This week we chat about the 2 concepts to take into your new year, whether you've fallen off track during the holidays or not. These are the two ways to distinguish or look at your habits. Impact based vs identity based habits. They should be established independently but they can also work together to accomplish short/mid or mid/long term goals.  Champ Up #allittakesisheart #F7S8 Hit us up: coach@crompc.com

As with any new year you're probably thinking about all the things that didn't go well this year. Disappointment and hardships hit us all and they will change our lives, no doubt. But what happens when you are not able to extract the lessons, insights and wisdom of those situations, events and circumstances?  You dwell, blame and give up on the opportunity to move forward.  Focusing on what you want vs. focusing on what you DON'T want is always the battle. In this episode Sarah and I chat about 4 ways that you can step into your 2022. By adding these 4 concepts to your life, you won't avoid challenges and set-backs but you will have a solid foundation to move through whatever comes your way.  When something happens, the only thing in your power is your attitude towards it.  It's not the things that disturb us, but our interpretation of their significance.   Things and people are not what we wish them to be, nor are they what they seem to be.  They are what they are.-Epictitus Happy New Year to you and yours!!  Champ Up #allittakesisheart #F7S8 Hit us up: coach@crompc.com

Happy Holidays to you and yours!  Today, Sarah and I chat about how much dopamine you might be craving in your life and how that dictates the way you approach your day.  How do social interactions affect you?  If you want to dive deeper into the subject, here the podcast that spurred on our chat... https://www.youtube.com/watch?v=RgAcOqVRfYA   Hit us up at: coach@crompc.com for any questions, comments or your thoughts on how our chats resonate with you. Feel free to share our podcast... Champ Up!!

We're back! Took a couple weeks off as we did our best to ride the ebbs and flows of life, but as we love say...fall 7 times, stand up 8.  Today we chat about a concept that we all go through with any challenge or endeavor in our lives, but we are not even aware of the process. The concept of the Hierarchy of Competence. This is a vital concept to be aware of when attempting to acquire any skill. I relate this back to my own Muay Thai journey and how it applies to any martial art. Sarah also relates this concept back to how many of us approach diet/nutrition. Listen until the end as I share a story of how I used the highest level of this concept to save myself at a life or death wedding event.

In this episode, we share our experience of going through Hurricane Sandy living in Rockaway Beach, NY. Realizing that letting ego, pride and wanting to be right can back-fire when life and limb are on the line.  Sarah shares 7 crucial tactics to get you through this holiday season so that you don't feel like you fell off a wagon and down a ravine.  With this Thanksgiving we want extend a HUGE Champ Up to you guys that are following our journey, stories and fight to thrive in mind, body and soul.  Remember to jump in our FB group at: https://www.facebook.com/groups/champuplifestyle 6 Week Survive The Holidays Challenge: https://www.crompc.com/6week-survive Contact us at: coach@crompc.com Champ Up!!  

In this episode, Chris and Sarah exchange memories of when they started the mission of building their gym. They shared all the triumphs and downfalls of their adventure. They had a vision of being a staple in the Rockaways. Still, an unexpected situation arose that threw up many struggles, but their faith and dedication in pursuing their goals are much more substantial. According to Chris and Sarah, building your dream, you'll face some hardships, challenges, and disappointments, which is a part of the process. But, It depends on you if you let those situations define you, or you're going to use that as a stepping stone to keep yourself up.

In this episode, Chris and Sarah take a little break from tripping down memory lane of the fighting days and celebrate a huge accomplishment for the H.O.G.   Another stepping stone to in Sarah's life long journey towards gut health and overall well-being. They talk about how vital it is to understand that no matter how much information and knowledge that one can accumulate, when it comes to taking the first step, it always boils down to, practicing the basics.   It's not about how much you know, it's about how much you apply. They relate it back to martial arts, health and fitness, but it applies to any other endeavor that you might be on. Sarah's embodies how health and well-being is a life long journey that requires patience and the ability to constantly adapt and persevere.   Along with Sarah's next chapter underway, they open up the Champ Up Facebook community to women who are looking to shift their mindset, habits and lifestyle.

In this episode, Sarah and Chris talk about the importance of losing (fights and in life) in order to build your internal strength, keeping in mind, you grow through what you go through. Obstacles, setbacks, and failures are all part of the journey to go after what you want. They also talk about how bringing Cheetos as a post-weigh-in snack is a horrible NO NO in the book of CROM.  Chris goes on to share how being treated as the hometown underdog had him dig deep mentally and work harder than ever, ultimately earning bragging rights for NYC. When you lean into the fear and self-doubt, this is where the champion's mindset is sharpened and carries over to all aspects of life. The vital component to move through these challenging experiences is to uncover your deeply seeded purpose, ambition, or dream. https://www.worwatthana.com/donate https://www.facebook.com/groups/champuplifestyle/

After being side-lined for months and being stuck in his own judgements, assumptions, interpretations and limiting beliefs, Chris finally set his ego aside to move forward. And with that decision, still faced a major set-back in preparation to return to the ring. Chris and Sarah dive-in on how becoming aware of patience, building your mental strength and how sometimes not knowing what to do is ok too.   We are all on different paths but one thing is certain, disappointment and hardship are inevitable. Think about your life.  What circumstance are you facing that is testing your resolve with as many obstacles as it can? Know that YOU can adapt, persevere and harness your grit.

In this episode, Chris and Sarah dive back into the Trilogy that kept NYC on its toes. Canada sends their top gun to get the big payback. Also, listen in on the difference between a healthy vs unhealthy ego and how that it will make you or break you. Chris talks about how the tough guy mentality can keep you sidelined and what you can do to shift internal beliefs, get out of your comfort zone by realizing it's time to take ownership and accountability. 

In this week's episode Chris and Sarah flashback to the days when the neighbors to the north crossed the border to attempt to take NYC by storm. After recapping the transition from amateur to pro, they dive into fights that led to a series of fights against a powerhouse camp from Toronto, Canada. Stepping up the competition will always have it's highs and lows, but that's what it takes to grow. A huge part of growth is embracing fear and ego, but moving forward accordingly.   

In this episode, Sarah Romulo shares her personal journey as a frustrated and unhappy shop owner in NYC that landed her in a boxing gym that changed everything. From the first time she stepped into the gym to her big moment in the ring, Sarah has a powerful story to tell. Take a trip down memory lane with Sarah as she recounts her past experiences and the lessons she's learned along the way.

In this episode, we take a trip down memory lane with Chris as he recalls lessons learned from a fight with an unknown UFC superstar. 

“Earning takes much more effort, much struggle. You've got to put in the work, however many years, months, weeks and you've been working towards something gives you the opportunity to earn the reward.”   Chris earned the WKA North American Muay Thai title in 2004 just after coming home from the  IFMA World Championships held in Thailand. He talks about the whole experience in detail (the bloody shins) and shares what he thinks is the difference between winning and earning something. In this episode, he shares what he felt like when he won against his opponent, Jason Cutbill, and how important humility is in Muay Thai whether during triumphs or losses. Listen in as Chris and Sarah engage in a discourse about the coaching processes and how humility is strength under control.   Slots are still available for grabs in the 21 Day Taste of Grit, a coaching process by Chris Romulo that kicks off on September 20th!   https://crompc.com/21-grit